The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 5/7/2020
Warm up: Bootcamp JTLC+ Grand and back
Circuit 1:week 2/3
A1) Barbell Back Squats: 7 sets of 5 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up) A3) Chin ups: 7 sets of 5 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up) (use band or jumping pullups w/controlled full range eccentric of 4 seconds)
Circuit 2:
x15, 12, 10, 8, 6 (non-stop)
DB Lunges
DB Thrusters
Jackknifes
Circuit 3: 5 min AMRAP
Box jumps x5
Walking planks x5
Circuit 4:
1 Min max effort (as many reps as possible): bw squats
Rest 30 sec
1 min: chin-ups
Rest 30 sec
1 min: situps
Then:
30 sec holds of: flying superman, Ts, posture hold, low plank, hip bridge.
